Izibonelelo zezeMpilo zaManzi aRhasi

Umxholo

• Izibonelelo zempilo yamanzi ebhali
• Yehlisa cholesterol
• Ukulawula iswekile yegazi
• Ukukhuthaza ukunciphisa umzimba
• Ucebile kwiivithamini kunye ne-antioxidants
• Iphucula ukwetyisa
• Ngamana unokunciphisa umngcipheko womhlaza
• Ixhasa amajoni omzimba
• Iziphumo kunye neengozi
• Yise kude

Ushwankathelo

Amanzi erhasi sisiselo esenziwe ngamanzi aphekiweyo ngerhasi. Ngamanye amaxesha iinkozo zerhasi ziyazixovula. Ngamanye amaxesha ziyachukunyiswa kwaye zixutywe neswiti okanye incindi yeziqhamo ukwenza isiselo esifana nemonade. Amanzi erhasi asetyenziswa kwezinye iinkcubeko ngezibonelelo zempilo.

Amanzi ebhali angafumanekanga aphezulu kumxholo wekhalori, kodwa aphantsi kumanqatha. Ikomityi yamanzi yerhasi inokuba ziikhalori ezingama-700 okanye nangaphezulu. Ngenxa yalo mxholo wekhalori ephezulu, akufuneki usele ngaphezulu kweenkonzo ezimbini zamanzi zerhasi ezingafakwanga ngosuku. Xa amanzi erhasi exinekile, okanye xa ibhali yerhasi ibilisiwe iti, isiselo sinekhalori ezingaphantsi kakhulu, kodwa kunye nefayibha encinci, engoyena mthombo wezibonelelo zayo ezininzi.

Amanzi webhali ahlala enencasa yelamuni okanye yejusi yelamuni. Isiselo sibanga ukunceda ukunciphisa umzimba, ukugungxula ityhefu, gcina ukwetyisa ukutya rhoqo, nangaphezulu. Amanye amabango ezempilo malunga namanzi ebhali awakaxhaswa ngophando lwezonyango. Qhubeka ufunda ukufumanisa ukuba ukusela ibhali yamanzi ngezibonelelo zezempilo yinto ekufuneka uyiqwalasele.

Izibonelelo zempilo yamanzi ebhali

Yehlisa cholesterol

Ukusela amanzi ebhali okanye iti yebhali inokuchaphazela amanqanaba akho e-cholesterol. Iikhemikhali kwirhasi, ebizwa ngokuba zi-tocols, zifunyenwe ukucinezela i-cholesterol ye-LDL kunye negalelo kwimpilo ebanzi ye-cardiovascular. I-antioxidants emanzini ebhali ikwaqhekeza ii-radicals zasimahla, ezinokuthi zinciphise uxinzelelo lwe-oxidative intliziyo yakho ivakalelwa kukuvezwa kwityhefu. Ulawulo lwezoKutya noLawulo lweeDrug (i-FDA) lukwanazo izibonelelo zerhasi yokubethelwa kwesifo sentliziyo kunye ne-cholesterol.

Ukulawula iswekile yegazi

Amanzi erhasi ngenxa yokukwazi kwawo ukulawula iswekile esegazini. Ukusela amanzi ebhali engenaswekile kunokukunika isibonelelo sokulawula i-spikes yegazi. Abantu abanesifo seswekile banokuba nomdla ngakumbi kumanzi ebhali yerhasi ukunciphisa iswekile yegazi emva kokutya. I-antioxidants yamanzi yebhali inceda ukuphucula iziphumo zesifo sikashukela, nazo.

Ukukhuthaza ukunciphisa umzimba

Umxholo wefayibha emanzini e-barley angafumanekanga unokunceda ukwetyisa ukutya kwakho kube rhoqo. Inokukwenza uzive ugcwele ngakumbi ixesha elide. Amanzi erhasi ayakunkcenkceshela kwaye aneekhalori ezininzi, kodwa amanqatha amancinci. Ezi zinto zinokwenza ukuba amanzi okusela ebhali abe sisicwangciso esisebenzayo sokuthintela indlala kunye nokukugcina ungatyisi phakathi kokutya. Ukudityaniswa nokutya okusempilweni kunye nokuzilolonga, amanzi ebhali anokunceda ekunciphiseni umzimba ngenxa yokuba kukugcina ugcwele ixesha elide.

Ucebile kwiivithamini kunye ne-antioxidants

Nokuba amanzi akho erhasi enziwe nge-pearl yebhali okanye ngerhasi e-hulled, ityebile kwiivithamini kunye nee-antioxidants. I-Folate (i-vitamin B), isinyithi, ithusi kunye ne-manganese zonke zifumaneka kumanzi amaninzi ebhali. Ama-antioxidants emanzini ebhali anika igalelo kwezinye izibonelelo zezempilo, kuba zenza ukukhula kweeseli okunempilo ngelixa kususwa iiradicals zasimahla ezibangela uxinzelelo lwe-oxidative kumalungu akho.

Iphucula ukwetyisa

Ukutya okuziinkozo okufana nerhasi kunexabiso elikhulu lokugaya ukutya. Umzimba wakho ufuna ifayibha yokugaya ukutya ukuze uhambise ukutya esiswini sakho nangaphandle kwamathumbu akho. Xa usela amanzi ebhali engaxutywanga, wongeza icandelo lokuhambisa amanzi kule fayibha. Oku kuthetha ukuba amandla omzimba wakho wokuqhubekisa ityhefu kunye nokulahla ubunzima bamanzi ngaphezulu. Ikliniki yaseMayo icebisa irhasi njengomthombo wefayibha enyibilikayo.

Ngamana unokunciphisa umngcipheko womhlaza

Amanqaku ophando aphuma kumhlaza abonisa ukubaluleka kokutya kunye nendlela okhetha ngayo ukunciphisa umngcipheko womhlaza. Ifayibha ekurhasi inokunceda ukukhusela ikholoni yakho ngokukhupha ityhefu engasuswanga ngexesha lokwetyisa rhoqo. Ngaphandle kwefayibha enayo, irhasi ine-asidi ye-ferulic enokuthi igcine amathumba ekukhuleni. Kwaye kwafunyanwa ukuba iiseli zomhlaza wekolon ziyekisiwe ekuveliseni kwakhona ii-antioxidants ezifumaneka kwirhasi.

Ixhasa amajoni omzimba

Ukongeza kwiipropathi zokulwa simahla zerhasi, kunye neevithamini kunye neeminerals kwirhasi, amanzi erhasi anokuxhasa amajoni akho omzimba ngenye indlela ebalulekileyo. Xa unambitha amanzi ebhali nge-citrus (njenge-lemon rind okanye i-orange peel), unika isiselo sakho isiselo esingaphezulu kwivithamini C esenza ukuba ibe luncedo nangakumbi kwimpilo yakho.

Iziphumo kunye neengozi

Kungenxa yokuba amanzi erhasi anezibonelelo ezininzi zezempilo oko akuthethi ukuba kuya kufuneka uwasebenzise ngesixa esikhulu. Ezinye iindlela zokupheka zamanzi zerhasi ziqulathe uxinzelelo oluphezulu lweeshukela ezingezizo okanye iilekese. Soloko ufunda izithako ngaphambi kokuba usele amanzi ebhali aqhutywa okanye apakishwe. Ukusela amanzi amaninzi ebhali xa ungawaqhelanga ukuwasela kunokubangela ukuqhina okanye izitulo ezikhululekileyo ngenxa yomxholo wefibre eshinyeneyo. Kwaye ukubala kweekhalori zokuhambisa amanzi kwerhasi kulingana nesidlo esipheleleyo, ke lumka ungaseli kakhulu ngexesha elinye. Ikwayingqolowa ene-gluten ke ngoko kufuneka ithintelwe abo banesifo seCeliac okanye ukunganyamezelani kwe-gluten.

Yise kude

Amanzi erhasi angathanjiswanga yindlela emnandi, elula nehlaziyayo yokufumana idosi esemgangathweni yefayibha, iivithamini kunye neeminerali. Ngelixa amanzi amaninzi erhasi anokubeka ubunzima kwinkqubo yakho yokwetyisa, ukuwasela amaxesha ambalwa ngeveki kunokukunceda ukunciphisa umzimba kwaye uphephe isifo seswekile nesifo sentliziyo.